Running is alone the time for your brain to unwind the tangles of everyday life”. This form of exercise not only helps your body to stay fit overall, but it also helps your mind and body to run together in sync. Running is considered to be the most effective physical exercise. Once you start running, it is time for you to think about increase running speed, which essentially is about running faster. We are going to present to you some tips and techniques that you can keep in mind and put into use to quickly increase running speed. Even if you are a newbie, these strategies can act as a catalyst to speed up the process.
Form is the key
The main part of running at any speed to get the correct form or running technique. This technique involves keeping your upper body tall and relaxed, striking the ground with mid-foot and swinging arms back and forth at 90 degrees angles.
Count your steps
You want to run faster, then stay conscious about the stride turnover (the rate of steps taken while running). For e.g., fast and efficient runners have a cadence of around 180 steps/minute. To find out your lucky number, run for one minute and the count the number of times the right foot hits the ground. Then multiply this number by two to get your stride turnover score.
It is one of the ways to build endurance and increase running speed. Trying a set of low and high intensity training at regular intervals while exercising is the best way to increase running speed. One of the side benefits, you will burn some calories as well.
Go on regular dates with your Treadmill
How to run faster? Is this the question you ask? Simple answer:
Get on a treadmill. A treadmill helps with leg turnover which will eventually lead to faster running. It will help to get the velocity and regular practice can be beneficial for toning up your leg muscles.
Stretching must be your next Breakfast
Stretching daily especially focusing on the hip muscles helps in increasing the flexibility for better strides. Static stretches are recommended for preventing leg injuries and improving the running speed. Stretching will help you fortify your posture, subsequently making you less injury prone.
Everyone one knows this, everyone has seen a professional doing rope jumping before they get on with running. Simply add jump ropes to your daily workout schedule and notice a sudden increase in the pace of your feet. Boxers know it way too well that fast feet mean faster hands. This is very important to remember in your conquest to increase running speed.
Light Feet calls for Lighter Shoes
We are not propagating barefoot running but trading your heavy weight lifters for lighter sneaker can make the difference. Sneakers are being continuously made lighter to mimic the feet’s natural movement and improve running speed. It’s time to try some minimalistic pair to experience the lightness.
Control your breathing
Breathing pattern plays an important role when you are thinking of running faster. Practicing right breathing techniques while running at a faster speed proves to be beneficial. Engage both nose as well as mouth while inhaling and exhaling to allow maximum oxygen penetrations through the lungs. Also, belly breathing-filling the stomach with air while inhaling is also advisable. Follow rhythmic pattern of breathing and ensure that you keep your core and belly involved in it as well.
Start with some exercises
If you have been focusing on increasing running speed, now, it’s time to look at some of the technical exercises which will allows a runner to be flexible and build strength to fasten up your running pace. Each of the exercises, if practiced regularly will help to keep an individual’s hips square so that their push off forces them directly forward.
- Raise your Heel: This exercise involves standing on the balls of your feet and lowering your heels until you feel the stretch in the Achilles tendon. At first you have to secure the tubing under the balls of your feet and fasten the ends to your waist or a solid pole. Raise up as high as possible and perform this exercise for 10 repetitions. This exercise helps in strengthening hip muscles as well.
- Fartlek Workouts: Fartlek is a Swedish word meaning “speed play”. This workout is a mix of slow and fast runs which helps in improving your running performance. If you are a new comer to the world of running, then you can build speed by mixing jogging and walking. This workout also ensures that there is no injury due to overuse of muscles.
- Hip Joint Flexion: This exercise involves standing on the balls of your feet and lowering your heels until you feel the stretch in the Achilles tendon. At first you have to secure the tubing under the balls of your feet and fasten the ends to your waist or a solid pole. Raise up as high as possible and perform this exercise for 10 repetitions. This exercise helps in strengthening hip muscles as well.
- Lunge your way forward: For this, we have to attach the tubing to a solid, stationary object at a height of knee length and attach the other side to your feet. Stand far away to create tension with your leg behind your body. Now, inhale and hold the breath while moving your thigh forward. It is also advisable to add additional cords for increased resistance and will make your feet stronger..
Now that you know where to start and what to do for increasing your running speed, then what are your waiting for? In addition to the above lower body exercises, there are various types of lower-back, abdominal and upper body exercises that will increase strength and also improve the form. Including these specific exercises with regular speed exercises will provide maximum speed to your running. And you never know, when you may want to run the next marathon. Happy Running!